“We spend far too much time complaining about the way things are, and forget that we have the power to change anything and everything.” – Bozoma Saint John
“12 Days of Christmas”
12 Rounds For Time:
2 Pull Ups
3 Power Snatch S(95/65) RX(115/80) RTG(135/95)
4 Air Squats
5 Toes to Bar S(Knees to Chest)
6 Box Jump Overs S(20/16) RX(24/20)
7 Push Press
8 Butterfly Sit Ups
9 KB Swings S(44/35) RX(53/44) RTG(70/53)
10 Hand Release Push Ups S(No HR)
11 Slams S(30/20) RX(40/30) RTG(50/40)
-This is a long workout. The times typically range from 25-35 minutes. Try to pick an appropriate scale that will allow you to finish in under 35 minutes and pace this workout from the beginning so you don’t hit a wall too early. You will be doing the most reps of the exercises in the middle such as toes to bar, box jump overs, push press, and butterfly sit ups, so factor that in to the weights and scales that you choose. You should be using the same weight for the 3 barbell movements (power snatch, push press, and thrusters) so use the push press as the determining factor since that one will require the most reps. Ideally, the push press would be performed unbroken each round.
-This workout goes just like the 12 days of Christmas song. Round 1 will be 1 burpee. Round 2 will be 2 pull ups and 1 burpee. Round 3 will be 3 power snatch, 2 pull ups, and 1 burpee. This will continue until the final round which starts with the 12 thrusters and ends with the 1 burpee.
5 Rounds For Reps:
1 Min Ski Erg for Max Cals
1 Min Double Unders
1 Min Sled Push (Empty)
1 Min Shuttle Sprints (25’ down and back)
*Rest 1 Minute After Each Round
-Coming off of lots of barbell and other weighted movements in yesterday’s “12 Days of Christmas” workout, today will be an aerobic focused day with mostly just your bodyweight. This workout consists of 20 minutes of working time, with only 4 minutes total of rest built in, so this is definitely one that you need to pace from the beginning. You will be working for a minute at each station, and your rest will consist of your transition time between each movements, even though there is no actual transition time built in. For each individual movement, the goal is to keep the same steady pace for the entire minute, and to keep your intensity consistent from round-to-round. Today is also a great day to try double unders, since there is no set amount that you have to hit.
Strength/Skill Work: 1 Max Unbroken Set of Chest to Bar Pull Ups S(Pull ups), Then
Every 90 Seconds for 4 Rounds (12 Mins):
Set 1) 40-50% of Chest to Bar/Pull Ups from Above
Set 2) 1 Squat Clean + 2 Front Squats (Starting at 65% of Clean)
3 Rounds For Time: (11 Min Cap)
8 Hang Squat Cleans S(95/65) RX(115/80) RTG(135/95)
14 Box Jumps (Step Down) S(20/16) RX/RTG(24/20)
18/14 Cal Row
-Today’s strength work will be the main focus for today’s class, with “Shrug-a-lug” serving as a short and intense finisher to the day. We did a similar pull up structure for the strength work last week, but this week we are adding a max unbroken set at the beginning of the strength work. This will allow us to add total volume to what we did last week, and will also give us a more individualized number of reps to hit for the strength work. We will be pairing the pull ups with heavy front squats from the ground. This should start as a moderate weight, and the goal is to add 5% or more to each set.
-“Shrug-a-lug” will be a quick and intense sprint to end the day. The goal here is to go unbroken on the hang squat cleans, and to go hard each time on the row. The box jumps will serve as a little bit of “recovery” between the other 2 movements, which is why we are requiring everyone to step down today. The hang squat cleans should get really tough in the second and third rounds, but do your best to keep this unbroken the entire way.
Strength/Skill Work: 8 Min EMOM
Min 1) 1 Set of Wall-Facing HS Hold RTG(Freestanding/Shoulder Taps)
Min 2) 16 Polliquin Step ups (8/Leg)
15 Min AMRAP:
50’ Handstand Walk S(HS Walk around Box)
100m D-Ball Carry S(80/60) RX(100+/80+)
30 Alternating Pistols S(100’ Walking lunges)
-We’ve enjoyed mixing in some higher level skill work on Thursday’s and that theme will continue with the handstand walks and pistols in today’s strength/skill work and workout. For the strength/skill work, the goal is quality movement. The HS work should help with getting us warmed up and feeling more comfortable to potentially take on handstand walks in the workout. The polliquin step up, is a great way to activate the muscles around the knee and to get us ready for pistols.
-During the WOD, pick a distance for the handstand walk that you believe you can do in 1-2 sets for the first round or two. If not, cut down the distance to the point where you think this is possible. For the d-ball carry, this should be pretty heavy and challenging. It should be very tough to do unbroken, and will likely take 2 sets for most athletes each round. If you don’t feel you are ready to take on pistols or a scaled variation of them, go for lunges today, especially if you have any ankle, knee, or hip issues.
Strength/Skill Work: 8 Minutes to Build to a Heavy 3-Rep Hang Power Snatch
3 X 3 Min AMRAPs
2-4-6-8… Power Snatch @ 80% of 3-Rep
8 Bar-Facing Burpees
*Rest 3 Minutes Between AMRAPs
-Today’s workout is all about the power snatch. The strength work will be short, but should be enough time to work up to a moderate to heavy weight that you can hit consistently for a set of 3 on the hang power snatch. We will take 80% of this number to use for today’s WOD.
-During the WOD, each interval will be short and fast, so we want you to hit this at a hard effort. For most athletes, this will mean, breaking up the power snatches, but moving quickly and efficiently through the burpees. Each AMRAP will start back from the beginning with the 2 power snatches. See if you can match or slightly beat your total reps each AMRAP.
Strength/Skill Work: 3 Rounds of: (10 Min Cap)
16 Single Leg Curls with Sliders (8/Leg)
10 Goblet Squats w/ 1-2 Sec Pause at the Bottom (Build in weight)
7 Min AMRAP: (In teams of 2 – Rest 3 Minutes Between AMRAPs)
100/75 Cal Bike S(80/60)
Max Deadlifts in Remaining Time S(155/105) RX(175/125) RTG(195/135)
7 Min AMRAP:
1200m Run S(800)
Max Wall Balls in Remaining Time S(14/10) RX(20/14) RTG(30/20)
-Since we missed some of our normal strength work earlier in the week, we are adding some in today to kick off our Saturday. You will have 10 minutes to complete 3 sets each of the leg curls and goblet squats. We want you to go right from one movement to the next with about 15-20 seconds of rest, and then take about 2 minutes rest between rounds. If the single leg curls are too difficult, you can stick with the double leg version. For the goblet squats, challenge yourself today. This is not a movement we typically do in a strength format, so go heavier than you normally would in a WOD setting. The positioning of the kettlebell definitely provides an increased challenge on the core that we don’t quite get to the same degree with a barbell.
-“Armstrong” is a partner workout where both athletes will be sharing the work as needed. The buy-in should take a significant portion of the time today, about 5 of the 7 minutes. In order to do the RX on the bike, you and your partner should be able to average about 20/15 cals per minute. For the runs, at least one of the athletes will need to be able to run about a 7 minute mile pace, in order to do the full 1200.
-For the deadlifts, choose a weight that you can do 20+ reps in a row of when fresh. During the workout, sets of 5-10 reps should be sufficient. For the wall balls, go heavier today if possible. You will only have a couple minutes of work, and part of that time will be spent resting while your partner is going. Choose a weight that is tough, but that you can do a few sets of 10 unbroken with.